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Caramelized Onion Split Pea Soup

I absolutely love caramelized onions and they are so easy. Once cooked, you have all these lovely onions to throw into eggs, on salads and in quinoa bowls – but you also want to eat them with everything. I began wondering – what about a soup with the onions…but which one? Enter split pea.  

The vegan/meatless movement does’t need any more applause. Everyone has watched the Game Changers and changed their game nowadays. But whether you eat meat (I do) or not, this split pea soup is for sure going to be a crowdpleaser. Split peas are high in fibre and protein and have a low carbon footprint for the planet – so dive in. Split peas do not need to be pre-soaked. You can do this recipe on stovetop or in an Instantpot. 


  • 4 tbsp olive oil
  • 3-4 large red onions, thinly sliced (that many!!!) 
  • 2 tsp coconut sugar (optional) 
  • Salt and Pepper
  • 2 cups dried yellow split peas 
  • 4 cups of vegetable stock
  • 4 cups of water 
  • 2 tbsp dried thyme. 


Heat olive oil in large saucepan or Dutch oven on the stove (you can also sauté using the Instapot). Add the onions and sprinkle with the coconut sugar (if using) hen cook on med-low for 30-40 minutes, stirring every so often.

While the onions are doing their thing, put the split peas in a large sauce pan and cover with water and stock, set to boil and then lower to simmer and leave for 45-60 minute. You might need to add more liquid as you go along..

If using the Instant Pot put peas and stock, water, thyme, salt and pepper in. Pot shouldn’t be more then 2/3 full. Close the lid, set pressure vent to Sealing and press Pressure Cooking on High for 25 minutes. After display beeps and says OFF, soup is ready but Instant Pot needs to bring pressure down before you can open it, which will be indicated by a dropped down float valve. You can let it do it on its own which will take about 30 minutes – Natural Release. OR you can do Quick Release by turning pressure valve to Venting position, which takes 3-4 minutes. 

Take the caramelized onions from your pan and stir into the soup. Serve hot. You can also throw it all into the Vitamix and blend into smooth. 

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